Hello, Readers! Happy Hump Day!!
When do I increase the weight?
I wanted to talk about increasing the exercise load (weight) in a workout. Each of us is different. Our bodies will adapt differently to various exercises. Some people will adapt quickly, while others may take a while. The point I’m trying to make here is to really pay attention to your body and what it is telling you.
Increasing weight is important to force the body to get stronger and continue to adapt to the exercises you put it through. However, it is crucial that you progress slowly and maintain good form. Jerking weights or jumping up 20-30lbs in an exercise from one workout to the next is not a safe way to go. Weight lifting can injure you. Injuries will cause you to miss workouts while you heal and potentially result in surgery or permanent injury that you will not recover from. Please be careful!
How much weight should I add?
I tend to progress 5lbs at a time for single-joint exercises and 10lbs for multi-joint exercises. An example of a single-joint exercise is the bicep curl. An example of a multi-joint exercise is the bench press or squat. These exercises engage multiple muscle groups to move the weight. Subsequently, you can increase the weights more quickly with these types of exercises.
When do we increase weight? I increase weight when I can perform the maximum sets/reps on a given day while maintaining form. For example, if I am scheduled to do 4 sets of 12-15 reps of standing bicep curls and I curl a 50lb barbell for all 4 sets by 15 reps, it is time to elevate. The next time I do 4 sets by 15 reps, I will increase to 55lbs. Make sense?
If you’ve noticed, the Shortcut to Size workout drops the number of reps each week within a 4-week cycle. This also allows us to add weight because we are doing lower reps, we should be able to lift more weight. This is not always true, however. Sometimes, you’ll need to stick with the same weight from one week to the next, because the muscle is still not strong enough to complete the exercises with good form at the higher weight. You have to be the judge of this, but believe me, you’ll know when you’ve hit a peak.
Take it slow and avoid injury
A good example is this week. I did not move up my weight in either the Dumbbell Lateral Raise or the Bent Over Lateral Raise. Why? Because I could not maintain my form and add 5 more lbs. These exercises are also working the deltoid muscle group, which are the muscles surrounding the shoulder joint. This is one joint you DO NOT want to injure. It is better to take your time when working this muscle group to avoid any injuries because a shoulder injury could potentially wipe you out for a year.
Just take this slow. Building the physique you want takes time. This is a marathon, not a race. Those folks that are successful take their time, maintain their form and are in the gym to improve themselves, not impress some guy or girl with how much weight they can throw around (usually with ridiculously bad form). Take your time, keep your form, and you’ll progress as fast as your body can adapt.
Today’s Exercises
Shoulders
- Seated Dumbbell Shoulder Press 3 x 8 (40lbs)
- Dumbbell Lateral Raise 3 x 8 (25lbs)
- Dumbbell Upright Row 3 x 8 (30lbs)
- Bent Over Lateral Raise 3 x 8 (20lbs)
Traps
- One-Arm Smith Machine Shrug 4 x 8 (90lbs)
Calf
- Seated Calf Raise 4 x 14 (218lbs)
- Leg Press Calf Raise 4 x 14 (218lbs)
Workout Overview
Today’s workout is Day 3 Week 3 Phase 3 of Jim Stoppani’s Shortcut to Size (www.jimstoppani.com). This workout works in three 4-week cycles starting on week 1 with rep ranges of 12-15. All exercises this week will be in the 6-8 rep range.
Today’s workout hits the Shoulders, Traps, and Calves.
Current Bodyweight
235lb
Yesterday’s macros
Carbohydrates 191g; Fat 102g; Protein 253g
Supplements and Water intake
Water
128 Fluid oz. (1 gallon)
Morning
- AlphaJym
- ShredJym
- PreJym combined with flavorless Whey Protein (25g)
During Workout
- BCAA drink during workouts with flavorless Whey Protein (24g)
Post Workout
- PostJym Dextrose and BCAA Matrix combined with flavorless Whey Protein (24g)
- OmegaJym
- VitaJym
Evening
See you tomorrow!!
